Triceps kickbacks

The triceps kickbacks are an excellent choice to build up muscle mass on the back of your upper arms. It will help you develop massive triceps. Seems to be a simple task to perform triceps kickback, right!? Basically, it’s about bending forward, support yourself on a bench or a chair and then fire away! 😉 However, I sometimes see people performing the triceps kickbacks with a technique that could be improved to target the triceps more properly. Therefore, below you will find an appropriate triceps kickbacks technique. 😉 If you need a dumbbell then this one might be a good choice: dumbbell

Triceps kickbacks – Starting position

Triceps kickbacks starting position
Triceps kickbacks starting position

Tricpes kickbacks – Starting position

  • Support yourself with your non-exercising arm and the knee of the same side on a bench or something similar
  • Your upper body is approx. parallel to the floor
  • Upper arm of the exercising side is also parallel to the floor and on the side of your body
  • Elbow is flexed slightly more than 90°

 

Triceps kickbacks – Execution

Triceps kickbacks final position
Triceps kickbacks final position

Tricpes kickbacks – Final position

  • Your upper body and upper arm of the exercising side remain in their positions
  • Extend your elbow until full extension
  • Hold the fully extended arm 1 or 2 seconds and then get back into the starting position

 

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References

NSCA – National Strength and Conditioning Association (2016). Exercise Technique Manual for Resistance Training – 3rd Edition. Champaign. Il. Human Kinetics.

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